Physical Training

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

5 min warm-up 10 Min ALT EMOM 5 min Recovery 20 Min AMRAP

10 min warm-up 3 Rounds for Time

5 min warm-up Cindy – 20 min AMRAP 5 min Rest Deadlift Session

10 min Alt EMOM 5 minute Transition 4 Rounds

Cycling

5-min Set-up / Stretch 3 rounds for time cash out: 2000m Row

5-min Set-up / Stretch 10 min AMRAP Warm-up 5 min recovery Partner – U Go I Go Both partners have to complete the repsMax reps/set 3. — Focus on Form and Control

10-min Warm-Up 6 Rounds Cardio Chipper

10-min Warm-Up For Time (20 min cap) – CrossFit.Com Workout Basketball